Introduction:
Neck pain is a most common cause of pain and discomfort for anyone who works in an office
The obvious reason is your poor POSTURE
It disrupts your plans
You have to take time off from work
No one at your workplace believes you!
It comes on so suddenly..
If your neck pain travels down your ams and fingers
It is most likely to be
Slipped disc in your Neck
Understanding Neck Pain Causes:
The most common cause is a Neck Sprain. But if the neck pain last for more than 5 days or goes down the arm, it is most likely to be from a “Slipped Disc”
Other causes are:
Whiplash Injury
Text Neck syndrome
Bone Fractures
Disc Prolapse
Arthritis
Degenerative Disc Disease
Cervical Stenosis
Duration of Neck Pain:
Most Neck pain typically subsides within 2 to 3 days.
Movement, rather than rest, can aid muscle recovery.
Engaging in gentle exercises helps stimulate blood flow and muscle repair, offering comfort and quicker healing right in your home.
Exercises for Instant Neck Pain Relief:
This is due to the release of the tissues stuck together, movement of the locked small joint of the neck, stretch of the ligaments and muscles of the neck from poor posture.
It is harmless and you need to worry only if you feel a sharp pain during the pop.
You can do these exercises at work
1) Forward Neck Bend:
In a seated, relaxed position, lean back slightly.
Gently tilt your head forward, aiming to touch your chin to your chest, feeling a stretch in your neck muscles.
Hold for 5-10 seconds, breathing deeply thrice.
Slowly return to the starting position.
Repeat 5 times, stopping if you feel pain.
2) Backward Neck Bend:
Maintain the same position, and carefully tilt your head back.
Look upwards, eyes closed, feeling the front neck stretch.
Hold this for at least 5 seconds, with three deep breaths.
Return to the neutral position and repeat 5 times.
3) Side to Side Neck Bend:
Tilt your head to one side, aiming to touch the ear to the shoulder, without lifting the shoulder.
Hold for 5 seconds, leaning back slightly.
Return to center and switch sides.
Perform 5 repetitions per side.
4) Neck Turns:
Turn your head to one side as far as comfortable.
Hold the stretch for 5 seconds, breathing deeply.
Gently bring your head back to center and repeat on the opposite side.
Aim for 5 turns each side.
5) Roll your Neck in a circle:
Roll your neck slowly in a full circle to the right, then to the left.
Do this 5 times in each direction, ensuring smooth, slow movements.
6) Neck Retraction:
In a seated position, gently pull your head straight back, aligning your ears with your shoulders.
Feel the stretch in the front of your neck and hold for 5 seconds.
Slowly return to the start and repeat 5 times.
